Day 1
3x5 push presses; 3x12 lunges with a 90-second rest between sets in side-plank position, 45 seconds per side; 3x (15 dead lifts, 100 skips) with a 3-minute rest between sets; 15 minutes hitting a heavy bag.

Day 2
5-mile run; 1 hour of yoga.

Day 3
2x50 burpees with a 3-minute rest between sets.

Day 4
Hike or trail run for an hour or less.